jhd-counselling

Living Beyond the Cycle: Understanding and Managing OCD

Sun, 12 Oct 2025 22:07:05 GMT

Obsessive-Compulsive Disorder, or OCD , is a mental health condition that is often misunderstood. It's more than just being "a little neat" or "a bit of a clean freak." For those who live with it, OCD is a debilitating cycle of unwanted thoughts and repetitive behaviours that can seriously disrupt daily life.

Understanding this cycle is the first step toward reclaiming control.

What Exactly is OCD?

OCD is defined by a pattern that has two main parts: obsessions and compulsions .

1. Obsessions

These are unwanted, intrusive, and distressing thoughts, images, or urges that repeatedly enter your mind. They cause intense anxiety, fear, or disgust.

Common obsessions include:

Contamination fears (e.g., fear of germs, dirt, or illness).
Harm obsessions (e.g., fear of accidentally or deliberately hurting yourself or others).
A need for symmetry, order, or "just-right" feelings.
Unwanted aggressive, sexual, or religious thoughts (sometimes called scrupulosity).

It is crucial to remember that these thoughts are ego-dystonic —they go against the person's true values, character, and intentions. They are thoughts, not facts.

2. Compulsions

These are repetitive behaviours or mental acts that a person feels driven to perform in response to the obsession. The goal of a compulsion is to temporarily reduce the anxiety caused by the obsession or to prevent a feared event from happening.

Common compulsions include:

Excessive cleaning and hand-washing.
Repeatedly checking locks, appliances, or safety measures.
Ordering and arranging objects in a precise way.
Mental rituals like counting, repeating phrases, or 'neutralizing' a bad thought.
Excessively seeking reassurance from others.

The cycle looks like this: Obsession → Anxiety → Compulsion → Temporary Relief → Obsession Returns. The compulsion only reinforces the idea that the obsession was a real threat that needed to be addressed.

What Helps with OCD Management?

If you are struggling with OCD, help is available. While it can feel overwhelming, evidence-based treatments and self-help strategies can significantly improve your quality of life.

The Gold Standard Treatment

The most effective, evidence-based treatment for OCD is a form of Cognitive Behavioural Therapy (CBT) called Exposure and Response Prevention (ERP) .

Exposure (E): This involves gradually and repeatedly confronting the thoughts, images, objects, or situations that cause your obsessions and anxiety.
Response Prevention (RP): This means choosing to resist the urge to perform the compulsion or ritual that usually follows the exposure.

For example, a person with contamination fears might be asked to lightly touch a doorknob (exposure) and then be guided by the therapist to not wash their hands for a set amount of time (response prevention). Over time and with practice, the anxiety naturally decreases, and the brain learns that the feared consequence does not occur, thus breaking the cycle. This should always be done with a therapist trained in ERP.

In some cases, Selective Serotonin Reuptake Inhibitors (SSRIs) , a type of antidepressant medication, may be prescribed by a doctor to help reduce anxiety and allow the person to engage more effectively in therapy. Often, a combination of ERP and medication is the most effective approach.

Practical Self-Help Strategies

While professional treatment is essential, there are daily self-help strategies that can support your recovery:

1. Accept the Thoughts, Resist the Response

Practice 'Un-Fusing' from Thoughts: Recognise an obsessive thought as simply a thought, not a command or a reflection of reality. You can say to yourself, "That's just my OCD thought about germs," instead of engaging with the thought's content.
Embrace Uncertainty: OCD thrives on the need for 100% certainty. You can counter this by intentionally introducing and accepting small amounts of doubt. Use phrases like, "Maybe that's true, maybe it isn't. I'm going to choose to move on anyway."
Delay the Compulsion: If resisting a compulsion entirely feels impossible, try delaying it. Say, "I will do this in 5 minutes," and gradually increase the delay time.

2. Build Healthy Habits

Mindfulness: Practising mindfulness helps you focus on the present moment without judgement. This can reduce the tendency to get carried away by anxious thoughts about the past or future.
Sleep and Nutrition: Ensure you are getting adequate sleep and a balanced diet. Fatigue and low blood sugar can exacerbate stress and anxiety, making OCD symptoms feel worse.
Movement: Regular physical activity is a powerful stress reducer and can help regulate mood and anxiety levels.

3. Cultivate Support

Connect with Trusted People: OCD is isolating. Talk about your struggles with a trusted friend, family member, or join an OCD support group . Sharing your experience can reduce feelings of shame and isolation.
Avoid Excessive Reassurance Seeking: While reassurance provides temporary relief, it is a form of compulsion and strengthens the OCD cycle. Gently ask loved ones to stop giving reassurance and instead offer distraction or emotional support.

If you believe you or a loved one may be affected by OCD, the most important step is to speak with a healthcare professional or a specialist who can provide a diagnosis and guide you to a qualified ERP therapist. You don't have to face this alone.

Coping with an Adult ADHD Diagnosis

Sun, 13 Oct 2024 19:32:51 GMT

Understanding Your Diagnosis

Receiving an ADHD diagnosis as an adult can be a mix of relief and uncertainty. It might finally explain the challenges you've faced, but it also raises new questions. Here’s how to cope with this significant life event:

1. Educate Yourself

Research ADHD: Learn about the symptoms, causes, and treatment options. This knowledge can empower you to manage your condition effectively.
Join Support Groups: Connect with others who understand what you're going through. Sharing experiences can be incredibly helpful.

2. Accept and Embrace Your Diagnosis

Avoid Self-Blame: ADHD is a neurodevelopmental disorder, not a personal failing.
Celebrate Your Strengths: Focus on your unique talents and abilities, which can often be enhanced with the right strategies.

3. Develop Coping Mechanisms

Mindfulness and Meditation: These practices can help manage stress and improve focus.
Exercise: Regular physical activity can boost mood, energy, and cognitive function.
Healthy Lifestyle: Prioritize a balanced diet, sufficient sleep, and stress management techniques.

4. Build a Support Network

Lean on Loved Ones: Share your feelings with trusted friends and family.
Seek Professional Help: A therapist can provide guidance, coping strategies, and support.

5. Explore Treatment Options

Medication: Discuss medication options with your doctor. It can be a valuable tool for managing symptoms.
Therapy: Cognitive-behavioral therapy (CBT) can help develop effective coping skills and strategies.
Lifestyle Adjustments: Explore accommodations and strategies to help you succeed at work, school, and home.

6. Give Yourself Time

Be Patient: Adjusting to a new diagnosis takes time. Be kind to yourself as you learn to navigate your experiences.
Celebrate Progress: Acknowledge your achievements, no matter how small.

Remember, you're not alone. Many adults with ADHD lead fulfilling lives. With the right support and strategies, you can thrive and overcome challenges.

Why not schedule a consultation with JHD Counselling to see how we may be able to steer you in the right direction

Coming Out: Coping with Family and Friend Fallout

Fri, 11 Oct 2024 16:12:33 GMT

National Coming Out Day is a time for LGBTQ+ individuals to celebrate their identities and live authentically. However, coming out can also be a challenging experience, especially when faced with negative reactions from family and friends.

If you're experiencing fallout from coming out, know that you're not alone. Many LGBTQ+ individuals face similar challenges. Here are some tips to help you cope:

1. Prioritise Your Mental Health

Seek support: Reach out to friends, family members, or a therapist who is supportive of your identity.

Practice self-care: Engage in activities that help you relax and de-stress, such as meditation, exercise, or spending time in nature.

Join a support group: Connecting with others who have gone through similar experiences can provide valuable support and understanding.

2. Set Boundaries

Communicate your needs: Clearly express your boundaries to those who are struggling to accept your identity.

Limit contact: If necessary, limit your contact with individuals who are causing you significant distress.

3. Build a Support Network

Connect with the LGBTQ+ community: Join local LGBTQ+ organizations or online communities to find support and a sense of belonging.

Reach out to friends and family who are supportive: Spend time with people who accept and love you for who you are.

4. Focus on Your Well-being

Remember your worth: Your identity is valid and valuable, regardless of others' opinions.

Celebrate your journey: Acknowledge the courage it takes to come out and celebrate your progress.

At JHD/CHD, our founder, Carol, is a proud member of the LGBTQ+ community. We understand firsthand the challenges that can arise when coming out. Our team of experienced counselors is dedicated to providing compassionate and supportive care to individuals who are navigating their identities.

If you're struggling to cope with fallout from coming out, please don't hesitate to reach out to us. We're here to help you through this potentially difficult time.

Celebrating Black History Month

Thu, 10 Oct 2024 17:54:19 GMT

Celebrating Black History Month!

We're honouring pioneering people of colour in the counselling & therapy sector. Join us as we spotlight their incredible contributions and legacies that continue to inspire!

There have been numerous pioneering people of colour in the counseling and therapy sector. Their contributions have been invaluable in shaping the field and ensuring that culturally competent care is accessible to all.

Here are a few notable figures:

Mamie Phipps Clark and Kenneth Bancroft Clark: This husband-and-wife duo conducted groundbreaking research on the psychological effects of segregation on Black children. Their famous "doll study" played a pivotal role in the landmark Supreme Court case Brown v. Board of Education.

Joseph L. White: A prominent figure in Black psychology, White founded the Association of Black Psychologists (ABPsi) in 1968. His work emphasised the importance of culturally relevant approaches to therapy.

Linda James Myers: A pioneer in the field of multicultural counseling, Myers developed the Myers-Briggs Type Indicator (MBTI) for people of colour. Her work helped to address the lack of culturally appropriate assessment tools.

Carl Rogers: While not a person of colour himself, Rogers' client-centered therapy approach has been influential in the development of multicultural counselling. His emphasis on empathy, unconditional positive regard, and genuineness has been adopted by many therapists working with diverse populations.

These are just a few examples of the many pioneering people of color who have made significant contributions to the counseling and therapy sector. Their work has helped to dismantle systemic barriers and ensure that mental health services are accessible and culturally relevant for all.

Breaking the Stigma: A Guide to Mental Health Awareness

Mon, 07 Oct 2024 09:14:17 GMT

Introduction

World Mental Health Day serves as a crucial reminder of the importance of mental health and the need to break down the stigma surrounding it. Mental health is just as essential as physical health, and it's okay to seek help when you're struggling. This blog post aims to shed light on mental health awareness and provide guidance on how to support yourself and others.

Understanding Mental Health

Mental health refers to our emotional, psychological, and social well-being. It affects how we think, feel, and act. Just like physical health, mental health can fluctuate over time. It's important to recognize that experiencing mental health challenges is common, and seeking support is a sign of strength, not weakness.

Breaking Down the Stigma

One of the biggest barriers to seeking help for mental health issues is the stigma associated with them. It's crucial to challenge negative stereotypes and misconceptions about mental health. By understanding that mental health conditions are treatable and that individuals who experience them are not to blame, we can create a more supportive and inclusive environment.

Signs and Symptoms of Mental Health Challenges

It's essential to be aware of the signs and symptoms of mental health challenges. While these can vary from person to person, some common indicators include:

Emotional changes: Persistent sadness, anxiety, anger, or irritability.
Behavioral changes: Difficulty concentrating, withdrawing from social activities, or changes in appetite or sleep patterns.
Physical symptoms: Fatigue, headaches, or digestive problems.

If you or someone you know is experiencing these symptoms, it's important to seek professional help.

Seeking Support and Treatment

There are many resources available to support individuals struggling with mental health. Here are some options to consider:

Therapy: Talking to a therapist can provide a safe space to explore your thoughts and feelings.
Medication: In some cases, medication may be helpful in managing symptoms.
Support groups: Connecting with others who have similar experiences can be comforting and empowering.
Self-care: Engaging in self-care activities, such as exercise, mindfulness, and hobbies, can contribute to overall well-being.

Remember, seeking help is a courageous step towards healing.

Supporting Others

If you know someone who is struggling with their mental health, offering support can make a significant difference. Here are some ways to show empathy and compassion:

Listen actively: Give your full attention and avoid interrupting.
Validate their feelings: Let them know that their emotions are valid and understandable.
Offer support: Encourage them to seek professional help and offer to accompany them if needed.
Avoid judgment: Be non-judgmental and avoid making assumptions.

Conclusion

Mental health is a vital aspect of our overall well-being. By breaking down the stigma surrounding mental health and seeking support when needed, we can create a more compassionate and understanding society. Remember, you are not alone, and there is hope for healing.

Setback on your GCSE results?

Sun, 25 Aug 2024 16:44:18 GMT

A Little Setback? No Problem!

Feeling a bit disappointed about your GCSE results? Don't worry, you're not alone. It's totally normal to have high expectations and feel a bit down when things don't go exactly as planned. But remember, these results don't define you, and there are plenty of paths to success.

Here are a few things to keep in mind:

You're not alone. Many students experience similar feelings after receiving their GCSE results. It's important to know that you're not the only one going through this.
Your results don't define you. Your grades are just one aspect of who you are. There are many other qualities that make you a valuable individual.
There are many paths to success. A traditional university path isn't the only way to achieve your goals. There are plenty of other options, such as apprenticeships, vocational training, or gap years.
Talk to someone. Don't bottle up your feelings. Talking to a friend, family member, teacher, or counselor can help you process your emotions and find support.

What can you do next?

Take a break. Give yourself some time to relax and recharge.
Reassess your goals. Think about what you really want to achieve and how you can get there.
Explore your options. Research different paths that align with your interests and skills.
Seek advice. Talk to teachers, counselors, or parents for guidance and support.
Focus on your strengths. Identify your areas of expertise and build on them.

Remember, this is just a temporary setback. With the right mindset and support, you can overcome this challenge and achieve your goals. Keep your head up and don't give up on your dreams.

How to Cope if You Don't Receive the Exam Results You Were Hoping For

Thu, 15 Aug 2024 11:44:33 GMT

Exam results day can be a stressful time for students, especially if they don't get the grades they were hoping for. It's important to remember that you're not alone, and there are ways to cope with disappointment and move forward.

Here are some tips on how to cope if you don't receive the exam results you were hoping for:

Allow yourself to feel your emotions. It's okay to be disappointed, angry, or upset. Don't try to bottle up your emotions, as this will only make things worse. Allow yourself to feel whatever you're feeling, and then let it go.
Talk to someone you trust. Talk to your parents, friends, teachers, or a counselor. Talking about how you're feeling can help you to process your emotions and start to feel better.
Take some time for yourself. Do something that you enjoy and that will help you to relax. This could be reading, listening to music, going for a walk, or spending time with loved ones.
Don't make any rash decisions. Don't make any decisions about your future right away. Take some time to think things through and to explore all of your options.
Remember that you're not defined by your exam results. Your exam results are just one part of who you are. They don't define your worth or your potential.

Here are some additional tips for students who are feeling disappointed with their exam results:

Find out what went wrong. Talk to your teacher or tutor to get feedback on your exams. This will help you to understand where you went wrong and what you need to do to improve your grades.
Consider resits or clearing. If you didn't get the grades you need for your chosen university course, you may be able to resit your exams or apply through clearing.
Look for alternative pathways. There are many other ways to achieve your goals, even if you didn't get the grades you were hoping for. You could consider taking a gap year, doing an apprenticeship, or studying a different course at university.

It's important to remember that you're not alone and that there are many options available to you. Don't give up on your dreams just because you didn't get the exam results you were hoping for. With hard work and determination, you can still achieve your goals.

Loneliness Awareness Week: Helping Your Child Navigate Loneliness

Tue, 11 Jun 2024 08:01:36 GMT

This Loneliness Awareness Week at JHD Counselling, we want to focus on you, the amazing parents who want to support your child through feelings of loneliness. It can be heartbreaking to see your child feeling isolated, but know this: you're not alone, and there are ways to help them connect.

Understanding Loneliness in Children

Loneliness isn't just about being physically alone. It's about feeling a lack of connection with others. This can happen for many reasons, from new friendships taking time to develop to a recent move or change in routine.

Spotting the Signs of Loneliness

Here are some signs your child might be feeling lonely:

Withdrawal from activities they used to enjoy.
Changes in mood or appetite.
Difficulty making or keeping friends.
Seeming clingy or needing constant reassurance.

Building Bridges of Connection:

There's so much you can do to help your child feel more connected:

Open Communication: Create a safe space for your child to talk about their feelings without judgement.
Quality Time: Put away distractions and focus on shared activities your child enjoys.
Encourage Exploration: Help them find after-school clubs or activities based on their interests.
Social Skills Support: Role-play greetings, conversation starters, and conflict resolution to build confidence in social situations.
Celebrate Efforts: Acknowledge even small steps your child takes towards making friends.

At JHD Counselling, we understand that navigating your child's social world can be challenging. Our experienced counsellors can offer support in several ways:

Individual Therapy: Help your child explore their feelings, develop coping mechanisms for loneliness, and build social skills.
Family Therapy: We can guide open communication within the family to foster a supportive environment.
Parent Consultations: Equip you with tools and strategies to address your child's specific needs.

Loneliness Awareness Week is a reminder that connection is vital for everyone. If you're concerned about your child's loneliness, JHD Counselling is here to help.

Contact us to discuss how we can support your child on their journey to feeling more connected.

Together, let's build a world where no child feels like an island.

Loneliness Awareness Week: You're Not Alone in Feeling Alone

Tue, 11 Jun 2024 07:50:22 GMT

Loneliness. It's a word that can carry a heavy weight, conjuring images of isolation and disconnection. This Loneliness Awareness Week at JHD Counselling, we want to acknowledge this very real experience and offer a message of hope: you don't have to face loneliness alone.

The Grip of Loneliness

Loneliness can strike anyone, regardless of age, background, or circumstance. It can be particularly acute in a bustling city like London, where surrounded by people doesn't necessarily translate to feeling connected. The constant stream of social media updates portraying seemingly perfect lives can further fuel feelings of isolation.

Taking the First Steps Out of Loneliness

The good news is, there are steps you can take to break free from the grip of loneliness. Here are a few tips to get you started:

Acknowledge your feelings: Don't brush aside your loneliness. Ignoring it won't make it disappear. Allow yourself to feel it, and recognise that it's a common human experience.
Reach out: This is the most crucial step, but often the most daunting. Connect with a friend, family member, or neighbour. Join a local club or group based on your interests. Small acts of connection can make a big difference.
Seek professional help: If loneliness feels overwhelming and you're struggling to cope, consider talking to a counsellor. A therapist at JHD Counselling can provide a safe, supportive space to explore your feelings and develop strategies to build stronger connections.

JHD Counselling: Here for You

At JHD Counselling, we understand the impact loneliness can have on your mental and emotional wellbeing. Our team of qualified and experienced counsellors can help you explore the root causes of your loneliness and develop coping mechanisms. We offer a variety of therapy approaches to find the best fit for your individual needs.

Loneliness Awareness Week is a time to break the silence. Don't suffer in isolation. Take the first step towards connection and reach out to JHD Counselling today. We're here to listen and support you on your journey towards feeling less alone.

Empowering Our Children: Building Confidence and Resilience for #ChildrensDay

Thu, 09 May 2024 18:33:13 GMT

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Conquering the Mic: How to Overcome Your Fear of Public Speaking

Tue, 02 Apr 2024 22:09:07 GMT

Public speaking. Two words that can strike fear into the hearts of even the most confident among us. But fear not, fellow travellers on the path to powerful communication!

Overcoming your fear of public speaking is absolutely possible, and the rewards are immense.

Here, we'll break down some actionable steps to help you transform from a nervous wreck to a captivating speaker:

Preparation is Key:

Know your stuff: Confidence comes from feeling prepared. Deeply understand your topic and rehearse your speech thoroughly.
Structure your talk: Craft a clear and concise message with a strong opening, engaging body, and impactful conclusion.
Practice, practice, practice: Rehearse out loud, in front of a mirror, or for a supportive friend or family member.

Shift Your Focus:

From yourself to your audience: What value are you bringing them? Focus on delivering a message that resonates.
From perfection to connection: Everyone makes mistakes. Aim to connect with your audience, not be flawless.
Reframe nervousness as excitement: Channel your nervous energy into enthusiasm for your topic.

Taming the Jitters:

Breathe deeply: Slow, controlled breaths will calm your nerves and steady your voice.
Visualize success: Imagine yourself delivering a confident and engaging speech.
Positive self-talk: Replace negative thoughts with affirmations like "I am prepared" and "I have something valuable to share."

Bonus Tip: Embrace the Power of Practice:

Public speaking is a skill that improves with experience. Join a public speaking group like Toastmasters or volunteer for presentations at work. The more you speak, the more comfortable you'll become.

Remember, everyone feels some nervousness before speaking publicly. But with the right preparation, a positive mindset, and a little practice, you can transform your fear into a force for powerful communication. So, take a deep breath, step up to the mic, and share your voice with the world!

Taming the Flame: Techniques to Manage Your Temper

Thu, 28 Mar 2024 18:39:05 GMT

We've all been there. That simmering frustration that explodes into a burst of anger. While anger is a normal human emotion, letting your temper control you can damage relationships and create unnecessary stress. At JHD Counselling, we believe everyone deserves to feel empowered in managing their anger.

Understanding Your Triggers:

The first step to controlling your temper is recognizing what ignites it. Common triggers include:

Feeling disrespected or unheard
Frustration or feeling overwhelmed
Feeling threatened or unsafe

Before the Boilover: Calming Techniques in the Moment:

Recognize the warning signs: Pay attention to physical cues like increased heart rate or clenched fists. These signal rising anger.
Take a time-out: Excuse yourself from the situation to cool down before responding. Take a few deep breaths or a short walk.
Challenge negative thoughts: Are your thoughts fueling the fire? Replace them with more rational ones.
Focus on relaxation techniques: Progressive muscle relaxation or mindful breathing can help calm your body and mind.

Long-Term Strategies for Anger Management:

Identify underlying issues: Sometimes anger is a symptom of deeper problems like stress, anxiety, or unresolved conflict. Addressing these can help regulate anger.
Improve communication skills: Learn to express your needs assertively without resorting to aggression.
Regular exercise: Physical activity is a great way to release pent-up frustration and improve overall well-being.
Practice relaxation techniques: Regular meditation or yoga can help develop coping skills for managing anger in the long run.

Remember: Change takes time and practice. Be patient with yourself and celebrate your progress.

Don't Go It Alone:

At JHD Counselling, we offer a supportive environment to help you develop healthy anger management strategies. Here's how we can help:

Individual therapy: Explore the root causes of your anger and develop personalized coping mechanisms.
Anger management groups: Connect with others who understand your struggles and learn from shared experiences.
Stress management techniques: Develop tools to manage stress and reduce triggers for anger outbursts.

Taking Control of Your Anger:

You are not at the mercy of your temper. By understanding your triggers and practicing healthy coping mechanisms, you can manage your anger and build healthier relationships. Contact us today to start your journey towards a calmer, more empowered you.

Navigating Disagreements: When Fear of Confrontation Holds You Back

Thu, 28 Mar 2024 18:35:25 GMT

Disagreements are a natural part of any relationship. But when you have a fear of confrontation, even minor differences can feel overwhelming. At JHD Counselling, we understand that men, in particular, may face societal pressures to avoid expressing disagreement. Here, we'll explore strategies to navigate disagreements assertively, even with a fear of confrontation.

Why Men Might Shy Away from Disagreements:

The "Strong and Silent" Stereotype: Traditional masculinity discourages open communication about emotions, making disagreements seem confrontational.
Fear of Escalation: The worry that voicing disagreement will lead to anger or a blow-up can be paralyzing.
Loss of Control: Feeling like you might "lose" the argument or be seen as weak can deter men from speaking up.

Beyond the Stereotypes: Why Disagreements Matter:

Healthy disagreements can actually strengthen relationships:

Finding Common Ground: Openly discussing differences can lead to better understanding and compromise.
Building Trust: Sharing your perspective honestly fosters trust and emotional intimacy.
Growth: Healthy disagreements can lead to personal growth and a deeper connection.

Approaching Disagreements with Confidence:

Focus on "I" Statements: Instead of accusatory "you" statements, express how you feel ("I feel frustrated when..." instead of "You always...").
Pick Your Battles: Not every disagreement needs a full-blown discussion. Choose when to speak up and prioritize the most important issues.
Calm Communication: Stay calm and collected, even if the other person is upset. Avoid raising your voice or using insults.
Active Listening: Really hear the other person's perspective before responding. This shows respect and encourages open communication.
Focus on Solutions: Shift the conversation from who's "right" to finding a solution that works for both of you.

Remember: Disagreements aren't about winning or losing. They're about building stronger connections.

Seeking Support:

At JHD Counselling, we can help you develop assertive communication skills and navigate disagreements with confidence. We offer:

Individual therapy: Explore the roots of your fear of confrontation and develop coping mechanisms.
Couples therapy: Learn communication tools to address disagreements constructively within your relationship.

Don't Let Fear Hold You Back:

Having a voice and expressing your needs is crucial for a healthy relationship. With the right tools and support, you can approach disagreements with confidence and build deeper connections. Contact us today to learn more about how we can help.

Breaking the Silence: Men and Emotional Abuse in Relationships

Thu, 28 Mar 2024 18:27:15 GMT

Men are often expected to be the strong and silent type, bottling up their emotions and weathering any storm. But this stereotype can be incredibly isolating, especially for men experiencing emotional abuse in their relationships. At JHD Counselling, we understand that emotional abuse can happen to anyone, regardless of gender.

The Unspoken Struggle:

Many men hesitate to speak up about emotional abuse by a female partner due to societal pressures. Here's why:

Fear of judgement: Masculinity is often associated with emotional stoicism, leading to a fear of being seen as weak.
Societal misconceptions: Abuse is often portrayed as solely physical, leaving emotional abuse invisible and confusing.
Shame and self-blame: Men may feel responsible for the abuse, questioning their own actions or masculinity.

The Signs of Emotional Abuse:

Emotional abuse can be subtle, but it can have a devastating impact. Here are some common signs:

Constant criticism and put-downs
Manipulation and threats
Isolation from friends and family
Controlling behavior
Gaslighting (denying or twisting reality)

You Deserve Support:

Remember, you are not alone. Here's why seeking help is crucial:

Healing and empowerment: Talking about the abuse can be a powerful step towards healing and regaining control.
Breaking the cycle: By addressing the abuse, you prevent its negative impact on your life and future relationships.
Building healthy connections: With support, you can develop healthier communication skills and build stronger relationships.

Finding Your Voice:

At JHD Counselling, we provide a safe and confidential space for men to discuss their experiences without judgement. Here's how we can help:

Individual therapy: Explore the impact of the abuse and develop healthy coping mechanisms.
Support groups: Connect with other men who understand what you're going through.
Developing healthy communication: Learn tools to express your needs and build assertive communication skills.

Take the First Step:

Breaking the silence can be daunting, but it's a step towards a healthier and happier you. Contact us today and let's start your journey towards healing.

The Power of Truly Hearing: Listening Beyond the Reply

Thu, 28 Mar 2024 17:59:11 GMT

In our fast-paced world, communication can often feel rushed and transactional. We listen, but are we truly hearing? There's a crucial difference between waiting for our turn to speak and giving someone our full, present attention. At JHD Counselling, we believe that listening to understand, rather than simply respond, is a cornerstone of healthy relationships.

Why We Struggle to Hear:

Our brains are wired to be efficient. When someone speaks, we often:

Formulate a response: We jump ahead, thinking about what we'll say next instead of focusing on what's being said.
Judge or analyze: We listen through the filter of our own experiences, missing the speaker's unique perspective.
Offer solutions: While wanting to help is admirable, sometimes people just need to be heard, not fixed.

The Benefits of Listening to Understand:

By shifting our focus, we unlock a world of connection and deeper communication:

Stronger relationships: People feel valued and understood, fostering trust and intimacy.
Reduced conflict: Misunderstandings and defensiveness decrease when we truly hear each other.
Improved problem-solving: By grasping the root of an issue, we can approach solutions collaboratively.

Tips for Becoming a Better Listener:

Be present: Put away distractions and make eye contact to show you're engaged.
Pay attention to non-verbals: Body language and tone often reveal deeper emotions.
Ask clarifying questions: Ensure you understand their perspective before responding.
Acknowledge and validate: Show empathy by reflecting back what you've heard.
Resist the urge to interrupt: Give them the space to fully express themselves.

Remember: Listening is a skill that takes practice. Be patient with yourself, and celebrate your progress. At JHD Counselling, we offer a supportive environment to help you develop stronger communication skills.

Dealing with bereavement grief over the festive period

Tue, 26 Dec 2023 06:48:45 GMT

The festive season – a time for joy, laughter, and togetherness. Yet, for those carrying the weight of grief, it can feel like an unwelcome guest has crashed the party. The twinkling lights and cheerful carols only amplify the absence of a loved one, leaving us grappling with emotions that seem at odds with the merry mood.

Grief doesn't take holidays. It lingers like a shadow, stretching its long fingers across familiar traditions and cherished memories. The empty chair at the dinner table, the unopened gift with their name tag, the echo of laughter that's now a painful silence – these become stark reminders of what's lost, leaving us adrift in a sea of bittersweet emotions.

It's okay to not feel festive. To mourn when everyone seems merry. To crumble as the world carols on. Your grief is real, its weight genuine, and deserves acknowledgment, not suppression.

So, how do we navigate this emotional minefield and find moments of solace amidst the holiday cheer?

Acknowledge the pain: Bottling up emotions only intensifies them. Allow yourself to grieve, to cry, to scream if you need to. Talk to a trusted friend, seek professional help, or write your feelings down. Acknowledging your pain is the first step towards healing.

Reimagine traditions: Traditions hold cherished memories, but they don't have to be rigid. Create new rituals that honor your loved one. Visit their favorite places, share stories about them, light a candle in their memory, or donate to a cause they cared about. Redefining traditions can provide comfort and keep them present even in their absence.

Seek moments of joy: Grief doesn't mean you can't experience happiness. Find moments that bring you a genuine smile – a walk in nature, a funny movie, a cosy night reading. Allow yourself these pockets of joy, for they are not betrayals, but acknowledgements of life's enduring beauty.

Connect with others who understand: You're not alone in your grief. Seek out support groups, online communities, or friends who have experienced loss. Sharing your pain with others who understand can lighten the burden and offer companionship on this difficult journey.

Remember, there's no "right" way to grieve. Allow yourself to feel whatever you're feeling, without judgment. Take care of yourself – prioritise sleep, exercise, and healthy eating. Reach out for help when you need it.

The holidays may be different this year, tinged with sadness and longing. But amidst the glitter and tinsel, find glimmers of hope, moments of solace, and the strength to carry your grief with grace. You are not alone. And within the quietude of your heart, even amidst the festive din, find your own path to finding peace, one gentle step at a time.

This festive season, may we all hold space for both grief and joy, for loss and love, for remembering and moving forward. And may we, in our vulnerability, find the courage to heal and emerge, carrying the light of our loved ones within us, as we step into the embrace of the new year.

How to Stay Positive for the New Year When You Feel Low

Mon, 25 Dec 2023 10:15:39 GMT

The new year is often a time for resolutions, fresh starts, and overflowing optimism. But what if you're not feeling the usual excitement? Maybe you're facing holiday blues, post-festive letdown, or the weight of uncertainty about the year ahead.

It's perfectly normal to feel low as the new year rolls in. The pressure to be joyful and motivated can actually make things worse. Instead of forcing yourself into a false sense of positivity, focus on acknowledging your feelings and practicing self-compassion.

Here are some tips to help you navigate this emotional low and cultivate genuine positivity for the new year:

1. Reframe your expectations.

The new year doesn't have to be a magical reset button. Instead of setting grand goals that feel overwhelming, focus on small, achievable steps. Celebrate progress, not perfection. Remember, progress, not perfection.

2. Embrace gratitude.

It's easy to get caught up in what we lack, but taking the time to appreciate what we have can shift our perspective. Make a list of things you're grateful for, no matter how small. This could be anything from good health to supportive friends to a cozy evening at home.

3. Focus on self-care.

When you're feeling low, it's important to prioritize your well-being. Make sure you're getting enough sleep, eating healthy foods, and exercising regularly. These activities may not seem like much, but they can have a big impact on your mood and energy levels.

4. Connect with loved ones.

Social connection is essential for our mental and emotional health. Spend time with people who make you feel good and supported. Share your feelings with them and offer your support in return.

5. Be kind to yourself.

Remember, you're not alone in feeling this way. Many people struggle with the pressure of the new year. Allow yourself to feel your emotions without judgment. Practice self-compassion and treat yourself with the same kindness you would offer a friend.

6. Celebrate small wins.

Don't wait for big achievements to celebrate. Take the time to acknowledge and appreciate even the smallest victories, like making it through a tough day or sticking to a new habit. Every step forward is worth celebrating.

7. Find inspiration.

Read books or articles about resilience and overcoming challenges. Listen to uplifting music or watch inspiring movies. Surround yourself with positive people and messages.

8. Seek professional help if needed.

If you're struggling to cope with your feelings on your own, don't hesitate to seek our help. A JHD therapist can provide you with tools and support to manage your emotions and develop healthy coping mechanisms.

Remember, the new year is a fresh start, but it doesn't have to be a complete transformation. Focus on small changes, practice self-compassion, and celebrate your journey. By taking care of yourself and embracing your authentic feelings, you can cultivate genuine positivity and set yourself up for a happy and fulfilling year ahead.

We hope this blog post helps you navigate the ups and downs of the new year and find your own path to positivity. Remember, you are not alone, and you have the strength and resilience to overcome any challenge that comes your way.

How to show those less fortunate that you care over Christmas

Fri, 01 Dec 2023 06:41:52 GMT

How to Be Mindful of Those Less Fortunate Over Christmas

Christmas is a time for family, friends, and giving. But it's important to remember that not everyone is fortunate enough to have warm homes, loving families, and plenty of food to eat.

Here are a few things you can do to be mindful of those less fortunate over Christmas and show that you care:

1. Give to your local food bank or soup kitchen.

Food banks and soup kitchens are always in need of donations, especially during the holidays. You can donate canned goods, non-perishable food items, or even your time by volunteering to help sort and pack food.

2. Donate to a charity that helps people in need.

There are many charities that work to help people in need. You can donate money, goods, or your time to help these organisations make a difference.

3. Volunteer your time at a local shelter or soup kitchen.

Volunteering your time is a great way to give back to your community and help those in need. You can volunteer to serve meals, sort donations, or even just provide companionship to those who are lonely

4. Simply be kind and compassionate to others.

Even the smallest act of kindness can make a big difference in someone's day. Hold the door open for someone, offer to help carry someone's groceries, or simply smile and say hello.

How to Show That You Care

In addition to donating to charities and volunteering your time, there are many other ways to show that you care about those less fortunate over Christmas.

Here are a few ideas:

Make a batch of cakes or other treats and deliver them to your local nursing home.
Organise a coat drive or toy drive for your community.
Educate yourself about poverty and homelessness in your community.
Talk to your children about the importance of giving to others.

Remember, the most important thing is to be mindful of those less fortunate and to show that you care. Even the smallest act of kindness can make a big difference in someone's life.

We hope this blog post has inspired you to do something kind for someone less fortunate this Christmas.

Keeping a positive mindset during the winter months

Tue, 24 Oct 2023 20:58:49 GMT

Keep your mindset positive through the winter months

The winter months can be a difficult time for many people. The shorter days, colder weather, and lack of sunlight can all lead to feelings of sadness, lethargy, and isolation. If you're struggling to keep your mindset positive during the winter, here are a few tips to help:

1. Get enough sunlight. Sunlight exposure is essential for regulating our mood and energy levels. During the winter months, it's important to make an effort to get as much sunlight as possible. If you can, go for a walk outside during the day, even if it's just for a few minutes. If you live in a particularly gloomy climate, consider using a light therapy lamp.

2. Stay active. Exercise is another great way to boost your mood and energy levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Even if you can't get outside, there are plenty of ways to stay active indoors, such as yoga, Pilates, or dancing.

3. Eat a healthy diet. Eating nutritious foods helps to fuel your body and mind. Make sure to eat plenty of fruits, vegetables, and whole grains. Avoid processed foods, sugary drinks, and excessive caffeine and alcohol, as these can all contribute to low mood and energy levels.

4. Connect with others. Social support is important for mental health year-round, but it can be especially beneficial during the winter months. Make an effort to spend time with loved ones, even if it's just a quick phone call or text message. If you don't have a lot of social support, consider joining a club or group, or volunteering in your community.

5. Do things you enjoy. Make time for activities that you find enjoyable and relaxing. This could be anything from reading a book to watching a funny movie to taking a warm bath. When you're doing something you enjoy, it's easier to focus on the positive aspects of life.

6. Seek professional help if needed. If you're struggling to cope with the winter months, don't be afraid to seek professional help. A therapist can provide you with support and guidance as you work to develop a more positive mindset.

Here are a few additional tips that may be helpful:

Wear bright colours. Wearing bright colours can help to boost your mood and make you feel more cheerful.
Spend time in nature. Even if it's just a trip to the park, spending time in nature can help to reduce stress and improve your mood.
Make your home cosy. Create a warm and inviting space where you can relax and unwind. This could involve lighting candles, playing calming music, or simply decluttering and making your home feel more organised.
Get involved in your community. Volunteering or joining a club or group is a great way to meet new people and make social connections.
Be kind to yourself. It's important to be forgiving of yourself if you have a bad day or two. Remember that everyone struggles with the winter months from time to time.

If you're struggling to keep your mindset positive during the winter months, please don't hesitate to contact us for professional help. We would be happy to provide you with support and guidance as you work to develop a more positive outlook.

Teaching children about finances in the run up to Christmas

Tue, 03 Oct 2023 11:46:55 GMT

Christmas is a time for joy and celebration, but it can also be a stressful time financially, especially for families with children.

Here are a few tips on how to teach your children about finance and ensure that Christmas doesn't ruin your finances:

Start early. The earlier you start teaching your children about finance, the better. This will help them to develop good financial habits that will last a lifetime.
Be open and honest about money. Don't shy away from talking to your children about money. Explain to them how much money you earn, how much you spend, and how you budget.
Teach them about saving money. One of the most important financial lessons you can teach your children is how to save money. Help them to set up a savings account and encourage them to save regularly.
Teach them about spending money wisely. Help your children to understand the difference between needs and wants. Encourage them to think carefully before they spend their money.
Set a budget for Christmas presents. Decide how much money you can afford to spend on Christmas presents and stick to it. This will help you to avoid overspending and getting into debt.
Talk to your children about your Christmas budget. Explain to your children how much money you have to spend on Christmas presents and that you may not be able to buy them everything they want.
Encourage your children to make their own presents. This is a great way to save money and teach your children about the value of hard work.
Give experiences instead of material things. Experiences, such as tickets to a concert or sporting event, can often be more meaningful and memorable than material gifts.

By teaching your children about finance and setting a good example, you can help them to develop healthy financial habits that will last a lifetime. This will help to ensure that Christmas is a time for joy and celebration, not financial stress.

Here are some additional tips that may be helpful:

Make learning about finance fun. There are many games and activities that can help children to learn about finance in a fun and engaging way.
Be patient. It takes time for children to learn about finance. Don't get discouraged if they don't understand everything right away.
Be a good role model. Children learn by watching the adults in their lives. Be sure to practice the financial habits that you want them to learn.

By following these tips, you can help to ensure that Christmas is a financially stress-free time for your family.

Coping with Christmas gift anxiety

Tue, 03 Oct 2023 11:23:19 GMT

Christmas is a time for celebration and spending time with loved ones. But for many people, it can also be a stressful time, especially when it comes to money. The cost of living crisis in the UK is making it harder and harder for people to afford Christmas presents, and this can lead to a lot of anxiety.

If you're feeling worried about having enough money for Christmas presents, here are a few tips on how to cope:

Talk to your loved ones. Let them know that you're feeling anxious about money, and that you're not going to be able to spend as much on presents this year. They may be understanding and supportive, and they may even be willing to reduce their expectations.
Set a budget. Decide how much money you can realistically afford to spend on Christmas presents, and stick to it. This will help you to avoid overspending and getting into debt.
Be creative with your gift-giving. There are many ways to give meaningful gifts without spending a lot of money. For example, you could make your own gifts, or give experiences instead of material things.
Don't be afraid to ask for help. If you're really struggling to afford Christmas presents, there are charities and organisations that can offer support.

Here are some additional tips that may be helpful:

Start planning early. The earlier you start planning for Christmas, the more time you'll have to shop around for deals and save up money.
Shop online. You can often find better deals on Christmas presents online than you can in stores.
Take advantage of sales and discounts. Many retailers offer sales and discounts throughout the year, so be sure to keep an eye out for these.
Consider buying second-hand gifts. There are many great second-hand shops where you can find high-quality gifts at a fraction of the price of new gifts.
Make your own gifts. If you're crafty, you can make your own gifts for friends and family. This is a great way to save money and give a personal touch to your gifts.
Give experiences instead of material things. Experiences, such as tickets to a concert or sporting event, can often be more meaningful and memorable than material gifts.

It's important to remember that Christmas is about more than just presents. It's a time to spend time with loved ones and celebrate the holiday season. If you're struggling to afford Christmas presents, don't let it stress you out. There are many ways to have a happy and meaningful Christmas without spending a lot of money.

Do I need some help and support?

onlineguru2u@gmail.com (Phil Gee) — Sat, 16 Sep 2023 14:54:56 GMT

Do I need some help and support?

How are you feeling today? More importantly how have you been feeling consistently over the last couple of weeks? If the answer is up and down or not great at all there is a chance you could need to seek some help and support.

It is important that if you feel stressed, anxious or are struggling with low mood that you seek help as soon as you feel under the weather. Issues with mental health are very common and with talking therapy can be solved pretty quickly. However if left mental health issues can develop in to mental health illness such as clinical depression, bi polar, personality disorders, ocd etc.

There is often the view that having not felt great for a couple of weeks that ‘it will pass’, ‘it’s not that bad, it’s manageable’ and most commonly ‘i haven’t got it as bad as others’.

However it’s exactly at this time when you are having this very conversation with yourself that you need to ask for help. It may not pass. It shouldn’t have to be managed – you shouldn’t have to go through life just coping or surviving. You don’t need to compare yourself to others. Who invented a scale of who has it the worse and why?

If you cut your finger and it bled badly that would be the time to see medical care. You wouldn’t wait for gangrene to have set in and you at risk of losing your finger. It’s the same with our mental health. Get help when you feel under the weather and not wait for gangrene to set in and take over.

There is still a stigma around mental health although this is being broken down gradually. There is no shame in asking for help we all need it at some time in our lives. You would be surprised just how many people and who have turned to therapy for help. Mental health has no set target of type of person. It affects us all.

Signs to look out for and seek help within yourself or a friend/colleague

>Change in outlook – positive to negative or mood swings
>Sad to happy in short space of time
>Not looking after self – washing, dressing
>Lack of energy and motivation
>Feeling sad, down, hopeless
>Feeling nervous or on edge
>Struggling to concentrate
>Feeling confused
>Inability to make decisions
>Drop in confidence
>Social withdrawal wanting to isolate and be alone
>Changes in sleep, eating habits
>Feeling irritable with self and others
>Feeling bad about yourself
>Moving or speaking very slowly or being very fidgety
>Worrying about lots of different things and feeling afraid that something bad is going to happen
>Thoughts of harming self

The key here is a change in any of the above – it is the change in behaviour that indicates something is wrong.

Asking for help is hard. Seeking therapy is a brave and courageous step.

If you can reach out, then do – I guarantee it will change your life.

Write about something you know. If you don’t know much about a specific topic, invite an expert to write about it. Having a variety of authors in your blog is a great way to keep visitors engaged. You know your audience better than anyone else, so keep them in mind as you write your blog posts. Write about things they care about. If you have a company Facebook page that gets lots of comments, you can look here to find topics to write about.

Separation Anxiety and Starting School

Tue, 29 Aug 2023 08:51:26 GMT

Starting school for the first time is a big milestone for both children and parents. It can be an exciting time, but it can also be a time of anxiety, especially for children who are not used to being away from their parents for long periods of time.

Separation anxiety is a normal and common emotion in young children. It is a fear of being separated from their primary caregivers, usually their parents. This fear can be triggered by a variety of things, such as a new environment, new people, or a change in routine.

For some children, separation anxiety may be mild and only last a few days or weeks. For others, it may be more severe and last longer. If your child is struggling with separation anxiety, there are things you can do to help them cope.

Here are some tips for helping your child overcome separation anxiety:

Talk to your child about starting school. Explain what will happen on their first day, who they will meet, and what activities they will do.
Visit the school before the first day. This will help your child get familiar with the environment and meet some of the teachers and staff.
Start by leaving your child for short periods of time. Gradually increase the amount of time you spend away from them.
Be patient and understanding. It takes time for children to adjust to new situations.
Reassure your child that you will always come back for them.

If your child is still struggling with separation anxiety after a few weeks, talk to their teacher or pediatrician. They may be able to offer additional support or resources.

Here are some additional tips that may help your child overcome separation anxiety:

Read books about going to school. There are many children's books that can help prepare children for starting school.
Let your child bring a special toy or blanket to school with them. This can help them feel more secure.
Encourage your child to make friends at school. Having friends can help children feel less anxious about being away from their parents.
Praise your child for their efforts. Let them know that you are proud of them for going to school.

With time and patience, most children will overcome separation anxiety and adjust to school. However, if your child is struggling, don't hesitate to chat to us.

The benefits of a pet dog for stress and anxiety

Thu, 24 Aug 2023 13:38:10 GMT

Stress and anxiety are common mental health challenges that can affect people of all ages. They can cause a variety of physical and emotional symptoms, including headaches, muscle tension, difficulty sleeping, and difficulty concentrating.

There are many different ways to manage stress and anxiety, including therapy, medication, and lifestyle changes. One effective way to manage stress and anxiety is to have a pet dog.

Pet dogs can provide a number of benefits for people with stress and anxiety, including:

Social support: Dogs can provide companionship and social support, which can be helpful for people who are feeling isolated or lonely.
Exercise: Dogs need to be walked and played with regularly, which can help people get more exercise. Exercise is a great way to reduce stress and anxiety.
Reduced blood pressure: Studies have shown that petting a dog can lower blood pressure, which is a risk factor for stress and anxiety.
Increased levels of oxytocin: Oxytocin is a hormone that is released when we interact with others or with animals. It has calming and mood-boosting effects.
Reduced feelings of loneliness: Dogs can help people feel less lonely, which can be a major trigger for stress and anxiety.
Increased feelings of responsibility: Caring for a dog can give people a sense of purpose and responsibility, which can help to reduce stress and anxiety.

If you are considering getting a pet dog to help you manage stress and anxiety, there are a few things you should keep in mind. First, it is important to choose a dog that is a good fit for your lifestyle and personality. Second, you should be prepared to commit to providing your dog with the care and attention it needs.

If you are willing to make the commitment, having a pet dog can be a great way to manage stress and anxiety. Dogs can provide companionship, exercise, and love, all of which can help to improve your mental health.

Here are some additional tips for getting the most out of your pet dog for stress and anxiety relief:

Take your dog for regular walks and playdates.
Pet your dog often.
Train your dog to do simple commands.
Talk to your dog about your day.
Bring your dog with you when you can.
Be patient and understanding.

If you are struggling with stress or anxiety, please talk to us.

How to explain therapy to a child

Tue, 22 Aug 2023 19:38:29 GMT

If you are considering taking your child to therapy, it is important to talk to them about it first. This can be a difficult conversation, but it is important to be honest and open with your child.

Here are some tips for explaining therapy to your child:

Start by explaining why you are taking them to therapy. Tell them that you are concerned about their well-being and that you think therapy can help them.
Be honest about what therapy is. Explain that therapy is a safe and confidential space where they can talk about their problems and get help.
Reassure your child that therapy is not a punishment. Tell them that therapy is a way to help them, not to hurt them.
Be patient and understanding. It may take some time for your child to understand what therapy is and why they are going.

Here is an example of what you could say to your child:

"I'm worried about how you've been feeling lately. You've been having a hard time at school and you've been feeling sad and angry. I think therapy can help you talk about your feelings and learn how to cope with them. Therapy is a safe place where you can talk to someone who can help you. It's not a punishment, and I'm not sending you away. I want you to get the help you need."

If your child has questions about therapy, be honest and answer them as best you can. It is also important to let your child know that they can always come to you if they have any concerns or questions about therapy.

Therapy can be a helpful and beneficial experience for children. By explaining therapy to your child in a clear and honest way, you can help them to feel more comfortable and confident about the process.

Here are some additional tips for explaining therapy to your child:

Use age-appropriate language. Tailor your explanation to your child's age and understanding.
Be positive. Focus on the benefits of therapy, such as helping your child feel better and learn new coping skills.
Answer questions honestly. Don't be afraid to say "I don't know" if you don't know the answer to a question.
Be patient. It may take some time for your child to understand what therapy is and why they are going.

How a Counsellor Can Help Children to Overcome Difficulties in Their Life

Tue, 22 Aug 2023 19:32:09 GMT

How a Counsellor Can Help Children to Overcome Difficulties in Their Life

Children face many challenges in their lives, from bullying to academic pressure to family problems. Sometimes, these challenges can be overwhelming and difficult to cope with. A counsellor can help children to overcome these difficulties by providing a safe and supportive space to talk about their problems, develop coping skills, and build resilience.

Here are some of the ways that a counsellor can help children:

Provide a safe and supportive space: Children need to feel safe and comfortable in order to open up about their problems. A counsellor can create a safe and confidential space where children can talk about anything they want without fear of judgment.
Help children to understand their feelings: Children often have difficulty understanding their own feelings. A counsellor can help children to identify and understand their emotions, and to develop healthy ways to express them.
Develop coping skills: Children need to learn how to cope with difficult emotions and situations. A counsellor can help children to develop coping skills such as relaxation techniques, problem-solving skills, and assertiveness skills.
Build resilience: Resilience is the ability to bounce back from challenges. A counsellor can help children to build resilience by teaching them how to cope with stress, setbacks, and disappointments.

A counsellor is different from a parent in a few ways.

First, a counsellor is not emotionally invested in the child's life. This means that the counsellor can be more objective and unbiased in their help.
Second, a counsellor has specialized training in child development and mental health. This means that they are better equipped to understand and help children with their problems.
Third, a counsellor is bound by confidentiality. This means that the child can be assured that anything they say in counselling will be kept private.

Here are some additional tips for parents who are considering taking their child to see a counsellor:

Talk to your child about why you are taking them to counselling. Explain that counselling is a safe and confidential space where they can talk about their problems and get help.
Find a counsellor who is experienced in working with children. Ask your child's doctor for a referral, or do some research online.
Be patient and supportive. It may take some time for your child to feel comfortable opening up to the counsellor. Be patient and supportive, and let them know that you are there for them.

Counselling can be a valuable resource for children who are struggling with difficult emotions or situations. If you are concerned about your child's mental health, don't hesitate to reach out to us here at JHD Counselling.

JHD are the leading specialists in working with children and young people in the UK

JHD Training - Level 5 has arrived!

Mon, 17 Jul 2023 22:41:20 GMT

EXCITING NEWS!!!! Level 5 has arrived!

JHD Training Centre has offered levels 1 to 4 for over 10 years and for the last 5 years has been graded as outstanding with commendation.

From Janusry 2024, JHD will expand its training provision to offer for the 1st time a Level 5 Course.

Whilst JHD provides high quality training it prides itself on affordability and the level 5 course will be available at a cost of no more than £2000.

To receive more information, please email secretary@jhdcounselling.co.uk

How to Deal with Insecurity in a Relationship

Sat, 01 Jul 2023 15:10:23 GMT

Insecurity is a common human emotion that can affect anyone, regardless of their relationship status. However, when insecurity rears its ugly head in a relationship, it can be especially damaging.

If you're struggling with insecurity in your relationship, here are some tips on how to deal with it in a healthy way:

Identify the source of your insecurity. The first step to overcoming insecurity is to identify what's causing it. Are you feeling insecure about your appearance? Your personality? Your partner's past relationships? Once you know what's causing your insecurity, you can start to address it.
Challenge your negative thoughts. When you start to feel insecure, it's important to challenge your negative thoughts. Ask yourself if they're really true, or if they're just your insecurities talking. For example, if you're feeling insecure about your partner's attraction to you, ask yourself if there's any evidence to support that belief. If not, then try to replace that thought with a more positive one.
Build your self-esteem. One of the best ways to overcome insecurity is to build your self-esteem. This means focusing on your strengths and accomplishments, and learning to love and accept yourself for who you are. There are many things you can do to build your self-esteem, such as exercise, meditation, and spending time with positive people.
Communicate with your partner. If your insecurity is causing problems in your relationship, it's important to communicate with your partner about it. Let them know how you're feeling, and ask for their support. A good partner will be understanding and willing to help you work through your insecurities.
Seek professional help if needed. If you're struggling to overcome your insecurity on your own, don't be afraid to seek professional help. A therapist can help you understand the root of your insecurity and develop healthy coping mechanisms.

Remember, insecurity is a normal human emotion. But it doesn't have to control your life or your relationships. By following these tips, you can learn to deal with insecurity in a healthy way and build a strong, happy relationship.

Here are some additional tips for dealing with insecurity in a relationship:

Be patient with yourself. It takes time to overcome insecurity. Don't expect to change overnight.
Don't compare yourself to others. Everyone is different, and there's no such thing as a perfect person.
Focus on the positive aspects of your relationship. What do you love about your partner? What do you appreciate about your relationship?
Take care of yourself. Make sure you're getting enough sleep, eating healthy foods, and exercising regularly. Taking care of your physical and mental health will help you feel better about yourself overall.

If you're struggling with insecurity in your relationship, know that you're not alone. There are many people who have been there and overcome it. With time, effort, and support, you can too. JHD Counselling are always here with a listening ear

Tips on dealing with a child with anxiety

Sat, 01 Jul 2023 15:07:34 GMT

Tips on how to help parents deal with children with anxiety:

Talk to your child about their anxiety. The first step is to talk to your child about their anxiety. Ask them how they're feeling and what makes them feel anxious. Let them know that it's normal to feel anxious sometimes, and that you're there to help them.
Reassure your child. Let your child know that you're there for them and that you'll help them through their anxiety. Reassure them that they're not alone and that their anxiety is not their fault.
Help your child to identify their triggers. Once you know what makes your child anxious, you can help them to avoid or cope with their triggers. This may involve avoiding certain situations, or learning relaxation techniques.
Encourage your child to talk about their feelings. It's important for your child to be able to talk about their feelings. Encourage them to talk to you, or to a therapist or counselor.
Help your child to develop coping mechanisms. There are many different coping mechanisms that can help children with anxiety. Some examples include relaxation techniques, deep breathing, and positive self-talk.
Be patient and understanding. It takes time for children to learn how to cope with anxiety. Be patient and understanding with your child, and offer them your support.

Here are some additional tips that may be helpful:

Set realistic expectations. It's important to set realistic expectations for your child. Don't expect them to be able to overcome their anxiety overnight.
Be flexible. Things don't always go according to plan when you're dealing with a child with anxiety. Be flexible and be prepared to change your plans as needed.
Don't compare your child to other children. Every child is different, and your child's progress will be different from other children. Don't compare your child to others, as this will only lead to disappointment.
Seek professional help if needed. If you're struggling to help your child with their anxiety, don't be afraid to seek professional help. A therapist or counselor can help you and your child develop a plan to manage your child's anxiety.~

Remember, you are not alone, and JHD Counselling is available to help you.

Dealing with a neuro diverse child

Sat, 01 Jul 2023 15:06:00 GMT

Tips on how to help parents deal with children with neurodiverse children:

Educate yourself about neurodiversity. The more you know about neurodiversity, the better equipped you will be to help your child. There are many resources available to help you learn about neurodiversity, including books, websites, and support groups.
Find a support system. Talking to other parents of neurodiverse children can be very helpful. They can offer you support, advice, and understanding. There are many support groups available, both online and in person.
Don't be afraid to ask for help. There are many professionals who can help you and your child, including doctors, therapists, and teachers. Don't be afraid to ask for help when you need it.
Take care of yourself. It's important to take care of yourself, both physically and emotionally. This means getting enough sleep, eating healthy foods, and exercising regularly. It also means taking some time for yourself each day to relax and de-stress.
Celebrate your child's accomplishments. No matter how small, it's important to celebrate your child's accomplishments. This will help them to feel good about themselves and to keep working hard.
Be patient and understanding. Raising a child with neurodiversity can be challenging, but it's important to be patient and understanding. Your child may need more time to learn and to do things than other children.

Here are some additional tips that may be helpful:

Set realistic expectations. It's important to set realistic expectations for your child. Don't expect them to do everything that other children can do. Instead, focus on their individual strengths and abilities.
Be flexible. Things don't always go according to plan when you're raising a child with neurodiversity. Be flexible and be prepared to change your plans as needed.
Don't compare your child to other children. Every child is different, and your child's progress will be different from other children. Don't compare your child to others, as this will only lead to disappointment.
Enjoy the journey. Raising a child with neurodiversity can be challenging, but it can also be incredibly rewarding. Enjoy the journey and celebrate your child's unique gifts and talents.

We hope these tips help you to help your child with neurodiversity. Remember, you are not alone, and there are many resources available to help you.

Tips for parents dealing with children with a disability

Sat, 01 Jul 2023 15:03:45 GMT

Tips on how to help parents deal with children with a disability:

Educate yourself about your child's condition. The more you know about your child's condition, the better equipped you will be to help them. There are many resources available to help you learn about your child's condition, including books, websites, and support groups.
Find a support system. Talking to other parents of children with a disability can be very helpful. They can offer you support, advice, and understanding. There are many support groups available, both online and in person.
Don't be afraid to ask for help. There are many professionals who can help you and your child, including doctors, therapists, and teachers. Don't be afraid to ask for help when you need it.
Take care of yourself. It's important to take care of yourself, both physically and emotionally. This means getting enough sleep, eating healthy foods, and exercising regularly. It also means taking some time for yourself each day to relax and de-stress.
Celebrate your child's accomplishments. No matter how small, it's important to celebrate your child's accomplishments. This will help them to feel good about themselves and to keep working hard.
Be patient and understanding. Raising a child with a disability can be challenging, but it's important to be patient and understanding. Your child may need more time to learn and to do things than other children.

Here are some additional tips that may be helpful:

Set realistic expectations. It's important to set realistic expectations for your child. Don't expect them to do everything that other children can do. Instead, focus on their individual strengths and abilities.
Be flexible. Things don't always go according to plan when you're raising a child with a disability. Be flexible and be prepared to change your plans as needed.
Don't compare your child to other children. Every child is different, and your child's progress will be different from other children. Don't compare your child to others, as this will only lead to disappointment.
Enjoy the journey. Raising a child with a disability can be challenging, but it can also be incredibly rewarding. Enjoy the journey and celebrate your child's unique gifts and talents.

We hope these tips help you to help your child with a disability. Remember, you are not alone, and there are many resources available to help you.

Tips on how to help your children cope during exam time

Sat, 01 Jul 2023 15:01:38 GMT

We hope these tips help you to help your child cope during exam time. The most important thing is to be supportive and understanding.

Talk to your child about their feelings. Exams can be a stressful time for children, so it's important to talk to them about how they're feeling. Ask them if they're feeling anxious, stressed, or overwhelmed. Let them know that it's normal to feel these things and that you're there to support them.
Help your child create a study plan. This will help them to stay organised and focused. The plan should include a schedule for when they will study each subject, as well as breaks and time for relaxation.
Offer to help your child with their revision. You can help them to understand difficult concepts, or to practice answering questions. However, it's important to let them do most of the work themselves.
Encourage your child to take breaks. It's important to take breaks when studying so that your child doesn't get too overwhelmed. Breaks can include taking a walk, listening to music, or doing something else that they enjoy.
Make sure your child is getting enough sleep. Sleep is essential for learning and memory. Make sure your child is getting at least 8 hours of sleep each night.
Eat healthy foods. Eating healthy foods will give your child the energy they need to study and focus. Avoid sugary drinks and processed foods.
Stay positive. It's important to stay positive and supportive during exam time. Let your child know that you believe in them and that you're proud of their efforts.

Here are some additional tips that may be helpful:

Create a calm and relaxing study environment. This means finding a quiet place where your child can focus without distractions.
Help your child to manage their time effectively. This means setting realistic goals and breaking down large tasks into smaller, more manageable ones.
Encourage your child to take care of themselves. This means getting enough sleep, eating healthy foods, and exercising regularly.
Be patient and understanding. Exams can be a stressful time for everyone involved. Be patient with your child and understand that they may not be able to perform at their best all the time.

Tips on how couples can cope with blended families:

Sat, 01 Jul 2023 14:59:03 GMT

Blended families can be challenging, but they can also be incredibly rewarding.

By following these tips, you can increase your chances of creating a happy and successful blended family.

Communicate openly and honestly with each other. This is essential for any relationship, but it's especially important in a blended family. Talk about your expectations, your hopes, and your fears. Be honest about your feelings, even if they're negative.
Set clear boundaries. This is important for both the adults and the children in the blended family. It's important to decide who will be responsible for what tasks, and to set clear expectations for behavior.
Be patient. Blended families take time to adjust. Don't expect everything to be perfect overnight. Be patient with each other and with the children.
Seek professional help if needed. If you're struggling to cope with the challenges of a blended family, don't be afraid to seek professional help. A therapist can help you to communicate better, set boundaries, and resolve conflict.

Here are some additional tips that may be helpful for blended families:

Create a new family identity. This doesn't mean that you have to forget your old families, but it does mean that you need to create a new identity as a blended family. This can be done by doing things together as a family, such as going on vacations, celebrating holidays, or simply spending time together.
Be respectful of each other's cultures and backgrounds. It's important to be respectful of each other's cultures and backgrounds. This means learning about each other's traditions, values, and beliefs. It also means being sensitive to the different ways that people may communicate or express their emotions.
Don't compare your blended family to other families. Every blended family is different. Don't compare your family to others, as this will only lead to disappointment. Instead, focus on the strengths of your own family and celebrate your own unique journey.

How Creating a Weekly Date Night Can Help Your Relationship Stay Strong

Sat, 01 Jul 2023 14:56:39 GMT

Date night is a time for couples to connect, have fun, and build intimacy. It's a chance to forget about the stresses of everyday life and focus on each other. In today's busy world, it can be easy to let date night fall by the wayside. But making time for date night is essential for keeping your relationship strong.

The Benefits of Date Night

There are many benefits to having a weekly date night. Here are just a few:

Increased intimacy: Date night is a great opportunity to connect with your partner on a physical and emotional level.
Improved communication: Date night provides a space for couples to talk about their hopes, dreams, and concerns.
Reduced stress: Date night can help couples to relax and de-stress from the everyday grind.
Increased happiness: Couples who have regular date nights are more likely to report being happy in their relationships.

Tips for Creating a Weekly Date Night

If you're not sure how to get started with date night, here are a few tips:

Set a regular time and date: Pick a day and time that works for both of you and stick to it as much as possible. This will help you to make date night a priority.
Plan ahead: Don't wait until the last minute to plan your date night. This will help you to avoid stress and ensure that you have a fun and enjoyable time.
Be creative: There are endless possibilities when it comes to date night. You can go out to eat, see a movie, go for a walk, or do something else that you both enjoy.
Focus on each other: The most important thing is to focus on each other and enjoy each other's company. Put away your phones, laptops, and other distractions and just be present with each other.

Conclusion

Date night is a great way to keep your relationship strong and healthy. It's a time for couples to connect, have fun, and build intimacy. If you're not already having a weekly date night, I encourage you to start. You won't regret it!

Here are some additional tips for creating a successful weekly date night:

Be flexible: Things don't always go according to plan, so be prepared to be flexible with your date night plans. If something comes up, don't be afraid to change your plans or reschedule.
Make it a priority: Date night should be a priority for both of you. This means that you should both be willing to make sacrifices in order to make it happen.
Put away your phones: This is one of the most important tips for having a successful date night. Put away your phones and other electronic devices so that you can focus on each other.
Communicate: Talk to each other about what you want out of your date night. What do you hope to achieve? What do you enjoy doing together?
Have fun! The most important thing is to have fun and enjoy each other's company. Don't take things too seriously and just relax and enjoy the night.

We hope these tips help you to create a weekly date night that you and your partner will enjoy.

How to cope as a parent during the summer holidays

Mon, 26 Jun 2023 17:58:34 GMT

The school summer holidays are a time when children rejoice at the prospect of weeks of freedom and fun-filled adventures. However, for many parents, the thought of managing their children's increased energy levels, finding activities to keep them engaged, and maintaining a sense of balance can be overwhelming. At JHD Counselling, we understand the challenges that parents face during this time and are here to provide guidance on how to cope with the school summer holidays effectively.

Establish a Flexible Routine: While the relaxed nature of summer holidays may tempt you to abandon routines altogether, having a flexible structure can provide a sense of stability for both you and your children. Establish a loose schedule that incorporates regular meal times, designated activity slots, and a consistent bedtime routine. This structure helps children feel secure and allows you to plan your own time effectively.
Plan Engaging Activities: Keeping children engaged and entertained is crucial during the summer break. Collaborate with your children to create a list of activities they would like to do, such as outdoor adventures, arts and crafts projects, or day trips to local attractions. Incorporating a balance of structured and unstructured activities will help keep boredom at bay while allowing for spontaneous moments of fun.
Foster Independence: Encouraging your children to develop independence is an essential skill that can benefit them throughout their lives. Use the summer holidays as an opportunity to gradually delegate age-appropriate tasks to your children, such as helping with household chores, preparing simple meals, or organising their own belongings. Not only does this ease your workload, but it also empowers your children and boosts their self-confidence.
Prioritise Self-Care : As parents, it's crucial to prioritise your own well-being during the summer break. Set aside time for self-care activities that recharge your energy and help you relax. Whether it's enjoying a hobby, practising mindfulness exercises, or spending quality time with your partner or friends, nurturing your own mental and emotional health is vital for maintaining a positive atmosphere within the family.
Seek Support: Don't hesitate to reach out for support when needed. Connect with other parents in your community or online platforms to share experiences, exchange ideas, and offer each other support. If you find yourself feeling overwhelmed or struggling with specific parenting challenges, consider seeking professional support from a trusted counselling service like JHD Counselling. Professional counsellors can offer valuable guidance and strategies tailored to your specific situation.

Conclusion: The school summer holidays may come with their fair share of challenges for parents, but with the right approach and mindset, it can also be a time of joy, growth, and unforgettable memories. By establishing a flexible routine, planning engaging activities, fostering independence, prioritising self-care, and seeking support when needed, you can navigate the summer break with greater ease and create a nurturing environment for both you and your children.

At JHD Counselling, we are here to support you every step of the way, offering professional guidance to help you make the most of this special time with your family.

JHD celebrates 10 years!!!

Fri, 26 May 2023 18:25:18 GMT

JHD Counselling is celebrating its 10th birthday this year.

It has a number of counsellors based in and around the UK, supporting adults, children, families, schools and businesses with a wide variety of issues.

JHD Counselling is now well-established, celebrating its 10th birthday this year.

After three years of studying, co-founder Carol Harmston Dean qualified as an integrative counsellor in 2007.

Since then she has become a self-employed counsellor working from home. Private practice work included 1-2-1 counselling both face-to-face and over the phone.

She decided to expand her private practice to become an organisation, JHD Counselling, rather than a single counsellor. She has worked hard to build up a dedicated and loyal team of counsellors that are excellent practitioners.

While maintaining its strong local roots, JHD Counselling has become one of the UK’s quickest and most responsive national counselling service and trainer providers for people, families, schools, colleges, businesses and organisations.

All of the JHD Counselling services are supported by an in-house team of trained safeguarding leads and a team of qualified supervisors.

The approach is tailored to fit the needs of each unique client by providing personalised assessments and matching each person to the most suitable counsellor or supervisor on the team.

Carol said: “The company is 10 years old this year!

“It was founded in 2013 in Cambridge, where I lived at the time.

“I relocated with my wife to the Southport area in 2016, we love it here.

“When we were living in the Cambridge / Peterborough area, JHD Counselling was working with Cambridge University, with local schools and various local businesses there.

“It would be great to reach out to any schools, colleges or businesses in the UK that might need our support too.”

Job Vacancy : Training Administrator

Tue, 02 May 2023 14:30:05 GMT

Location: Remote from home

Hours: 10 to 15 hours per week flexible

Salary: £11ph

Experience required: Admin experience necessary

How to apply: Please send C.V and cover letter to info@jhdcounselling.co.uk

Job description:

Initial contact for all course enquiries, deal with these enquiries and contact relevant staff for support
Manage CPD Workshops – maintain current list of CPD workshops and records. Check and process all course and CPD bookings. Confirm places and all details. Liaise with trainer. Generate and disseminate CPD certificates and process participant feedback
Advertise courses and CPD workshops – internally in Newsfeed and on email and externally, liaising with relevant people for social media listings and with other organisations, e.g. CTUK
Liaise with relevant people re. courses and CPD workshops creation and content on portal
Edit portal
Provide technical support and training relating to the portal for students and tutors. Keep written guides up-to-date
Add course material to portal including weekly lesson plans for tutors
Support Training Lead to update course material and documentation
Provision of all documentation and starting information to new students
Manage Google Drive and Dropbox training content including documentation and course trackers
Add timetabled course content to portal for new courses
Co-ordinate rooming for weekly training courses
Co-ordinate student/trainee interviews for new courses
Liaise with Head of Finance regarding student finance, tutor pay and invoicing for training provision to organisations
Complete student spreadsheet for supervision reports, placement manager reports and case-studies – check all placement paperwork received and forward case-studies to EV, return to trainees once marked
Liaise with senior tutors for support as needed
Log student concerns/ attendance/ letters
Liaise with awarding organisations for registrations and certifications for training courses
Issue certificates for courses - including posting hard copies
Process student BACP/NCS letters
Compile Training News for Newsfeed
Weekly report to Training Lead
Meet with Training Lead regularly
Attend and provide admin support for Standardisation and Senior Tutors’ meetings – including taking minutes/notes
Undertake any reasonable additional task as requested by JHD Training Lead

Mental health : Chatting to a therapist v a friend

Mon, 01 May 2023 11:27:32 GMT

When it comes to mental health, it's important to have a support system in place. Friends and family members can be a valuable source of support and encouragement during difficult times. However, there are some instances where speaking to a therapist may be more beneficial than speaking to a friend.

Here are some reasons why speaking to a therapist about mental health issues may be more helpful than speaking to a friend:

Professional Training

Therapists are trained professionals who specialise in mental health issues. They have the education and experience to help individuals navigate complex emotional issues and develop coping strategies that work. While friends can be supportive, they may not have the same level of expertise as a trained therapist.

Objectivity

Therapists are objective third parties who do not have a personal relationship with the individual seeking help. This allows them to offer unbiased perspectives and guidance. Friends may have their own biases and personal opinions that can cloud their advice.

Confidentiality

Therapists are bound by strict confidentiality rules. This means that individuals can speak freely about their mental health issues without fear of judgment or negative consequences. Friends may unintentionally share information with others, which can be embarrassing or damaging.

Boundaries

Therapists have clear boundaries when it comes to their relationship with clients. This means that they are not emotionally invested in the same way that friends are. While friends may become emotionally drained or overwhelmed by the issues of others, therapists are trained to manage their emotional responses and provide support without becoming overly involved.

Specialised Techniques

Therapists use specialized techniques and therapies to help individuals address specific mental health issues. They can tailor their approach to the needs of each individual and provide evidence-based treatments that have been proven to be effective. Friends may not have the same level of knowledge or training to provide such specialised support.

In conclusion, speaking to a therapist about mental health issues can be a beneficial option for individuals seeking support and guidance. With their professional training, objectivity, confidentiality, clear boundaries, and specialised techniques, therapists can provide a safe and supportive space for individuals to explore their mental health issues and work towards recovery. While friends can be valuable sources of support, there are some instances where a therapist may be the more helpful option.

How can a therapist help with your self esteem

Mon, 01 May 2023 11:22:59 GMT

Self-esteem is an essential aspect of our mental health and well-being. It refers to how we think and feel about ourselves and our abilities. When we have low self-esteem, we may struggle with negative self-talk, self-doubt, and feelings of worthlessness.

Fortunately, a therapist can help individuals improve their self-esteem through a variety of therapeutic approaches.

Here are some ways that a therapist can help with self-esteem:

Identifying negative thought patterns

Therapists can help individuals identify negative thought patterns and challenge them. They can help individuals recognize when they are engaging in negative self-talk and work with them to reframe those thoughts in a more positive and constructive way.

Developing self-compassion

Therapists can help individuals develop self-compassion, which involves treating oneself with kindness, care, and understanding. By learning to treat themselves with compassion, individuals can begin to shift their negative self-perceptions and develop a more positive self-image.

Setting realistic goals

Therapists can help individuals set realistic goals and work towards achieving them. By setting and achieving goals, individuals can build their self-confidence and sense of accomplishment, which can help improve their overall self-esteem.

Identifying and addressing underlying issues

Sometimes, low self-esteem can be the result of underlying issues such as trauma, anxiety, or depression. A therapist can help individuals identify and address these underlying issues through a variety of therapeutic approaches, such as cognitive-behavioral therapy, psychodynamic therapy, or trauma-focused therapy.

Improving social support

Therapists can help individuals improve their social support network, which can be a crucial factor in improving self-esteem. By building healthy relationships with friends, family members, and community members, individuals can feel more connected, valued, and supported, which can help improve their self-esteem.

In conclusion, a therapist can help individuals improve their self-esteem through a variety of therapeutic approaches. By identifying negative thought patterns, developing self-compassion, setting realistic goals, addressing underlying issues, and improving social support, individuals can begin to shift their negative self-perceptions and develop a more positive self-image. With time and effort, individuals can improve their self-esteem and achieve greater mental health and well-being.

How a therapist can help with grief

Mon, 01 May 2023 11:19:11 GMT

Engaging with a therapist can be very helpful for individuals who are struggling with grief. Some of the benefits of therapy for grief include:

Safe space to process emotions: Grief can be a complex and overwhelming experience, and it can be challenging to navigate these emotions alone. A therapist can provide a safe and supportive space for individuals to explore and process their grief.
Professional guidance: Therapists are trained to help individuals navigate difficult emotions and can provide guidance and support through the grieving process. They can offer coping strategies and tools to manage grief-related symptoms, such as depression or anxiety.
Validation and normalisation: Grief can feel isolating and lonely, but a therapist can offer validation and normalisation of the grieving process. They can help individuals understand that their emotions are normal and expected and offer support and empathy.
Encouragement of self-care: Grief can be exhausting, and it can be easy to neglect self-care. A therapist can help individuals prioritise self-care, which can help manage stress and improve overall well-being.
Connection with others: Grief can strain relationships with friends and family members. Therapy can provide a connection with a trained professional who is dedicated to helping individuals through their grief.

Overall, therapy can be an important resource for individuals struggling with grief. It can provide support, guidance, and tools to help individuals navigate their grief journey and move towards healing and recovery.

Mindfulness tips for during exam time

Wed, 19 Apr 2023 10:23:12 GMT

As a student, exam time can be incredibly stressful. With the pressure to perform well and the fear of failure, it’s no surprise that many students struggle to manage their stress levels during this time. However, by incorporating mindfulness into your exam preparation routine, you can reduce your stress and perform better on your exams.

What is Mindfulness?

Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. It involves focusing on your breathing, bodily sensations, and surroundings, and being aware of your thoughts and emotions without getting caught up in them.

How Mindfulness Helps Reduce Exam Stress

When we’re stressed, our body goes into fight or flight mode, which can make it difficult to think clearly and perform well. By practicing mindfulness, you can activate your body’s relaxation response, which can help you feel more calm and focused.

Mindfulness can also help you develop a greater sense of self-awareness and self-compassion. By being more aware of your thoughts and feelings, you can identify when you’re experiencing stress and take steps to manage it. By practicing self-compassion, you can be kind to yourself and reduce negative self-talk, which can exacerbate stress.

Methods for Practicing Mindfulness During Exam Time

Mindful Breathing

Take a few minutes to focus on your breathing. Close your eyes and take a deep breath in through your nose, hold it for a few seconds, and then exhale slowly through your mouth. Repeat this process for a few minutes, focusing only on your breath.

Body Scan

Lie down or sit comfortably and focus on each part of your body, starting from your toes and moving up to your head. Notice any sensations or tensions in each part of your body and try to release any tension as you go.

Mindful Eating

During exam time, it’s important to nourish your body with healthy foods. Practice mindfulness while eating by paying attention to the taste, texture, and smell of your food. Chew slowly and savour each bite.

Mindful Walking

Take a break from studying and go for a walk. Focus on each step you take, noticing the feeling of your feet on the ground and the movement of your legs. Notice the sights, sounds, and smells around you as you walk.

Mindful Visualisation

Take a few minutes to visualize yourself succeeding on your exam. Picture yourself calmly and confidently answering each question.

Visualise the feeling of relief and accomplishment you’ll feel when the exam is over.

Incorporating mindfulness into your exam preparation routine can help reduce your stress levels and improve your performance. By practicing mindful breathing, body scanning, eating, walking, and visualisation, you can develop a greater sense of self-awareness and self-compassion, and be better prepared to tackle any exam that comes your way.

How to ease procrastination during exam time

Wed, 19 Apr 2023 10:16:45 GMT

Procrastination is a common habit among students, but it can lead to increased stress and reduced productivity. By learning to procrastinate less, students can reduce their stress levels and improve their academic performance.

Procrastination is the act of delaying or postponing tasks that need to be done. While it might seem like a good idea to put off unpleasant or difficult tasks, procrastination can actually increase stress levels. When we procrastinate, we create a mental burden that can weigh us down and make it difficult to focus on other tasks. This can lead to a cycle of stress and procrastination that can be difficult to break.

To ease stress by procrastinating less, students can try the following tips:

Set realistic goals: One of the main reasons students procrastinate is because they set unrealistic goals for themselves. If you set a goal that is too difficult or time-consuming, you may feel overwhelmed and be more likely to procrastinate. Instead, set smaller, achievable goals that can be accomplished in a reasonable amount of time.
Create a schedule: Creating a schedule can help you stay organized and on track. By mapping out your day and setting specific times for tasks, you can reduce the likelihood of procrastination. Be sure to include breaks in your schedule to give your brain a chance to rest.
Break tasks into smaller parts: Large tasks can be overwhelming and lead to procrastination. Breaking tasks into smaller parts can make them more manageable and less daunting. For example, if you have a research paper due, break it down into smaller tasks like researching sources, creating an outline, and writing the introduction.
Use a timer: Using a timer can help you stay focused and motivated. Set a timer for a specific amount of time and work on a task until the timer goes off. Then, take a short break before starting the next task.
Eliminate distractions: Distractions can be a major cause of procrastination. To reduce distractions, turn off your phone or put it on silent, close unnecessary browser tabs, and find a quiet place to work.
Hold yourself accountable: One of the best ways to reduce procrastination is to hold yourself accountable. Make a commitment to yourself to complete a task by a specific time, and then follow through on that commitment. If you need additional motivation, consider telling a friend or family member about your goal and asking them to hold you accountable.

In conclusion, procrastination can lead to increased stress and reduced productivity. By setting realistic goals, creating a schedule, breaking tasks into smaller parts, using a timer, eliminating distractions, and holding yourself accountable, you can ease stress by procrastinating less. By adopting these strategies, you can improve your academic performance and reduce your stress levels.

The top ways for a student to combat stress during exam times

Wed, 19 Apr 2023 10:09:31 GMT

As a college or university student, exam times can be some of the most stressful periods of the academic year. With the pressure to perform well and meet academic expectations, it's easy to become overwhelmed and stressed out.

Here are some tips on how to combat stress during exam times:

Plan and organise your time: One of the biggest stressors during exam times is feeling like you have too much to do and not enough time to do it. By creating a study schedule and breaking down your workload into manageable tasks, you can reduce stress and increase productivity.
Take care of your physical health: During exam times, it's easy to neglect your physical health by staying up late, eating unhealthy foods, and skipping exercise. However, taking care of your body is crucial for managing stress. Make sure you get enough sleep, eat nutritious foods, and make time for exercise or other physical activities.
Practice relaxation techniques: Incorporating relaxation techniques into your daily routine can help reduce stress levels. Consider trying techniques such as deep breathing exercises, yoga, meditation, or progressive muscle relaxation.
Seek support from others: It's important to have a support system during exam times. Reach out to friends, family, or a counselor for emotional support and encouragement.
Take breaks and engage in enjoyable activities: It's easy to become consumed by studying during exam times, but taking regular breaks and engaging in enjoyable activities can help alleviate stress. Schedule time for hobbies or activities that you enjoy, such as reading, watching a movie, or spending time with friends.
Avoid procrastination: Procrastination can add unnecessary stress and pressure during exam times. By starting your studying and assignments early, you can avoid cramming and reduce stress levels.

In conclusion, managing stress during exam times is crucial for academic success and overall well-being. By implementing these tips and techniques, college students can reduce stress and improve their ability to perform well during exams. Remember to take care of your physical and emotional health, seek support from others, and prioritize self-care during this busy period.

How a therapist can help you deal with anxiety and stress

Mon, 27 Mar 2023 20:55:41 GMT

Anxiety and stress can be incredibly challenging to deal with and can impact every aspect of our lives. While there are many strategies you can use to manage these feelings, working with a therapist can be an effective way to develop coping skills and find a path toward greater peace of mind.

Here are some of the benefits of working with a therapist to manage anxiety and stress:

Provides a safe space to talk about your concerns: One of the most valuable benefits of working with a therapist is having a safe and confidential space to talk about your concerns. A therapist can provide an empathetic and non-judgmental ear to listen to your worries and help you to develop strategies to cope with them.
Helps you to identify triggers and coping strategies: A therapist can work with you to identify the specific triggers that cause your anxiety and stress, and help you to develop coping strategies that work for you. These may include breathing exercises, mindfulness practices, or other techniques that help you to manage your symptoms.
Offers practical advice and support: Dealing with anxiety and stress can be challenging, especially if you are unsure of where to turn for help. A therapist can offer practical advice and support, such as tips for managing work-related stress or strategies for improving your sleep habits.
Provides emotional support: Anxiety and stress can be incredibly isolating, and it can be difficult to talk about your feelings with others. A therapist can provide emotional support and help you to feel less alone in your struggles.
Helps you to develop long-term coping skills: Managing anxiety and stress is an ongoing process, and a therapist can work with you to develop long-term coping skills that you can use in the future. These may include stress-management techniques, self-care strategies, or communication skills to help you navigate challenging situations.

In summary, working with a therapist can be an effective way to manage anxiety and stress. They can provide a safe space to talk about your concerns, help you to identify triggers and coping strategies, offer practical advice and support, provide emotional support, and help you to develop long-term coping skills. If you are struggling with anxiety or stress, consider reaching out to JHD to help you find a path toward greater peace of mind.

How a therapist can help you to deal with the loss of someone special

Mon, 27 Mar 2023 20:51:37 GMT

Losing someone close to you can be an incredibly difficult experience to cope with. Whether it's a parent, sibling, friend, or partner, the grief that comes with loss can be overwhelming and all-consuming. During this time, having a therapist can be an incredibly valuable resource to help you navigate your emotions and find a path forward.

Here are just a few of the benefits of having a therapist when dealing with the loss of someone close:

Provides a safe space to process your emotions: Talking about your feelings and experiences with someone who is trained to listen and support you can be incredibly healing. A therapist can provide a safe and confidential space for you to share your grief without fear of judgment or criticism.
Helps you to understand your grief: Grief can manifest in many different ways, and it can be difficult to understand why you are feeling the way you do. A therapist can help you to identify and understand the complex emotions you are experiencing, and work with you to develop coping strategies that work for you.
Offers practical advice and support: Coping with grief can be overwhelming, and it can be difficult to know where to turn for help. A therapist can offer practical advice and support to help you manage your emotions, as well as offer guidance on how to deal with practical issues like funeral arrangements or legal matters.
Helps you to process any unresolved issues: Losing someone close can bring up unresolved issues and feelings, such as regret, anger, or guilt. A therapist can help you to process these emotions in a healthy way, and work with you to find closure and peace.
Supports you through the grieving process: Grief is a process that takes time, and it can be a rollercoaster of emotions. A therapist can provide ongoing support and guidance as you navigate this difficult time, helping you to find moments of hope and healing even amidst the pain.

In conclusion, having a therapist can be an incredibly valuable resource when dealing with the loss of someone close. They can provide a safe space to process your emotions, help you to understand your grief, offer practical advice and support, help you to process any unresolved issues, and support you through the grieving process. If you are struggling with the loss of someone close, consider reaching out to JHD to help you find a path forward.

Exciting partnership with Embrace Charity

Thu, 20 Oct 2022 15:48:30 GMT

We are really excited to be starting a partnership with Embrace Charity.

JHD is delighted to announce a partnership with Embrace Charity starting January 2023.

Our MD Carol said "We are extremely proud to be working with Embrace. It is a privilege to support such vulnerable children and young people. It is essential they get the help they need at a young age, so they can still develop in to stable and healthy adults. I have always believed and firmly do today, that every child and young person can grow despite their upbringing not because of it. We are very grateful to Embrace for this wonderful opportunity."

JHD Training Presentation Evening September 2022

onlineguru2u@gmail.com (Phil Gee) — Thu, 20 Oct 2022 15:45:18 GMT

Our annual Presentation Evening in September at Madingley Hall, Cambridge was an opportunity for our students to celebrate their success with staff and their fellow students.

The Training Centre entered the 2021-2022 academic year with two exciting new ventures. Firstly, moving back to face-to-face training at the lovely venue of Madingley Hall and secondly entering into a new era
with the awarding body NCC Education.

Our courses at JHD are unique and were created by Carol Harmston-Dean our MD. As she explained at the event:

"JHD is an independent training centre...It is important to us that the courses and training match the job you are all aiming to do and as such your ability to be a wonderful counsellor isn't based on writing essays
and passing an exam."

"Our courses are based heavily on skills practice, self-reflection and development, journals and tasks that prepare you all for the profession you are entering into. That said our courses are no
less academic and of course, still contain the theory needed to underpin the counselling skills required."

"We would like to thank everyone who attended the evening and wish a of our students who have qualified well for their future."

JHD is once again commended for its outstanding performance as a Counselling Training Provider.

Thu, 20 Oct 2022 15:41:30 GMT

We are absolutely delighted that JHD is once again commended for its outstanding performance as a Counselling Training Provider.

External Examiner’s Comments:
The External Examiner again endorses the Centre for its training ethos, strong learning programmes and for its commitment to maintaining standards and quality in the delivery and assessment of its counselling training programmes. The Centre has been worthy of its status and recognition by the NCC Education Ltd and is meeting all the demands of professional recognition.

The content of JHD’s Counselling Training Programmes is comprehensive, varied, challenging, and demanding. This foundation to training will guide and prepare learners, students and trainees towards competency and proficiency in counselling skills and preparation for practice and graduate potential practitioners who are safe and fit to practice.

It is also important to record that, whilst the mode of learning may have changed, JHD have been able to maintain the training programmes with great success through the blended learning approach of online delivery and Zoom training sessions and assessment of learning, and a synchronous process of learning. Since September 2021 over 70 learners, students and trainees have enrolled on JHD courses at Levels, 2, 3 and 4 underlying the success of the Centre and the reputation of its training programmes....

The methods of planned assessment at all three levels are comprehensive and robust. Level 2 is the equivalent of GCSE level; Level 3 is the equivalent of 2 ‘A’ levels and Level 4 equates to the first year of an undergraduate degree. The assessment processes are modelled upon the Ofqual descriptors for each level, and the Examiner’s scrutiny of assessed samples demonstrates that these are being clearly addressed and achieved. The Assessment process is also supported and reinforced through the input of the Internal Verifier.
The assessment process at each level ensures that Course(s) participants are engaging in a programme of learning that is fit for purpose, and results in graduating trainees who are fit to practice. The Centre strives to ensure that the qualifications are worthy of their recognition by NCC Education Ltd....

External Examiner’s Report on evidence of Good Practice.

1 Evidence of assessed coursework demonstrates that the teaching is of a very high standard and learners, students’ and trainees are producing quality coursework submissions.

2 Excellent training venues and facilities, conducive to the training and development of counselling learners, students, and trainees.

3 Highly qualified trainers who are also practitioners.

4 Quality training programmes - exceptionally designed, structured, and including appropriate content for each level of training.

5 Commitment to delivering training programmes to a high standard which guides learners, students, and trainees towards professional practitioner status.

6 Robust assessment processes - fairly and consistently applied to each learner, student, and trainee.

7 Benchmarked training standards identified in previous EV visits/contacts and maintained/consolidated within the current academic year.

8 Strong leadership and academic management and administration of the Centre.

9 Sound management and teaching support for all learners, students, and trainees.

10 Strong IV process and procedure and ongoing mentoring of Tutors.

11 Standardisation of teaching and assessment across all levels.

12 Excellent retention and achievement of Learners, Students and Trainees.

13 Ongoing developing of CPD training programmes.

JHD Counselling Services’s philosophy has been to uphold and enhance the standards and quality of training required and demanded for recognition by NCC Education Ltd.

JHD are once again commended for maintaining their outstanding standards and quality of teaching and assessment. Reaching standards of excellence requires commitment, strong management and experienced tutors who can use their skills of teaching and assessment to prepare students and trainees for practice within the counselling arena. It requires more of the same to retain those standards - this Report can confirm that JHD have been successful in furthering their reputation as a centre of excellence in the delivery of its suite of counselling training programmes, which are now recognised by the NCC Education Ltd.

JHD Counselling Services is an exceptional training centre and has been worthy of its academic recognition and status for Levels 2, 3 and 4 with NCC Education Ltd, and continues to be outstanding as a beacon of training provision and centre of excellence within the counselling arena.

Snowcamp-SBT

onlineguru2u@gmail.com (Phil Gee) — Sat, 07 Aug 2021 22:42:25 GMT

We are delighted to be working alongside Snow-Camp Charity offering mental health support to 13-21 year olds.

Snow-Camp has launched Stop.Breathe.Think, a mindfulness campaign using drill music to help tackle knife crime.

Stop.Breathe.Think brings together drill artists and mindfulness experts to provide mindfulness techniques to help young people manage their emotions. The campaign will also encourage young people across the UK to sign up for the charity’s free series of mindfulness tutorials and free 1-1-counselling sessions.

Mindfulness, the ability to be fully present in the moment, teaches us how to change a rash, reactive mindset into a more considered, responsive and productive one. It provides practical ways to become less reactive, and more able to manage impulsive feelings and behaviours. Although mindfulness doesn’t eliminate factors that may lead to knife crime, such as fear, anger and anxiety, the charity hopes that by providing young people with mindfulness techniques, they can become better equipped to handle their emotions in the moment – with a better chance of reacting calmly.

Nito NB, an up and coming artist from West London, has created the campaign’s first drill track titled Breathe, that teaches young people how to use mindfulness to deal with anger. Whilst growing up, Nito’s mum became his coping mechanism, she taught him how to channel and process his anger. Through his track, Breathe, Nito hopes to raise awareness of the usefulness of mindfulness techniques and the importance of being aware of your emotions. Although drill music has been accused of encouraging knife crime, the charity wants to use a relatable and authentic vehicle to reach as many young people as possible.

Over recent months, whilst delivering its own mental health programme, Snow-Camp has seen that mental wellbeing is something that today’s young people are increasingly struggling with, which has been exacerbated by COVID-19. Young people rarely have the means or resources to find the support they need. Ninety-two percent of young people on Snow-Camp’s programme believe that the rise in knife crime is linked to young people’s mental health issues and challenges related to controlling emotions. That’s why Stop.Breathe.Think is also offering young people across the UK the opportunity to sign up for the charity’s free series of mindfulness tutorials and free 1-1-counselling sessions.

Nito NB’s track will be hosted on LinkUp TV, whilst promotion through posters and billboards in key inner-city locations aims to enable the campaign to reach further young people. Young people can sign-up for the free mindfulness tutorials and 1-1-counselling sessions via the Stop.Breathe.Think website.

Mind Over Cancer

onlineguru2u@gmail.com (Phil Gee) — Mon, 16 Sep 2019 15:02:07 GMT

We are delighted to be working alongside ‘Mind Over Cancer’ offering mental health support to current and former cancer patients.

Mind Over Cancer provides vital mental health support to current and former cancer patients from across
East Anglia who were diagnosed from birth to 29 years-old. Around 12 children and young people aged 0 to
24 years-old are diagnosed with cancer every day across the UK and approximately 1 in 4 people across the
UK experience a mental health problem each year. Throwing a cancer diagnosis into the mix means it is
inevitable mental health will suffer.

Set-up by experts who have treated and supported children, teenagers and young adults diagnosed with cancer, the team spotted the lack of mental health provision for those diagnosed when young and the difficulty of accessing these limited services and long waiting times.

Mind Over Cancer enables access to ten free counselling sessions and an online Mental Health and Wellbeing Support Programme for one year. Uniquely, support is extended to the patient’s family, friends and partners, as all can be negatively affected, with post-traumatic stress disorder (PTSD) and anxiety often reported.

For further information visit www.mindovercancer.org.uk
or email contactus@mindovercancer.org.uk or phone 07485 767281.

Follow on social media
Twitter @mindovercancer1
Facebook: Mind Over Cancer, Instagram: @mindovercancer
Linkedin: Mind Over Cancer
#MindOverCancer.
Registered charity: 1192034.